If you have a few 5Ks and 10Ks under your belt, you're probably thinking about running your first half marathon. Doubling your racing distance means building endurance by increasing your weekly mileage. Don't be daunted by this! Try this 12-week training schedule that adds miles safely. There are cross training and rest days built into the program to help prevent injury. Plus, the long runs are on Saturdays when you have time to go the distance, giving you Sundays to recover.
Keep reading to see this beginner's 12-week training schedule.
Before looking over the schedule, here are some important notes.
Mondays: Rest to prevent injury but no need to stay off your feet completely. Go for a walk and use a foam roller to massage your hardworking legs.
Tuesdays and Thursdays: Warm up, then run at a moderate pace for the designated mileage.
Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you're feeling tired or sore, then rest.
Saturdays: Run the designated mileage at an easy, conversational pace.
Sundays: Recover on this day with easy runs to loosen up your muscles.
| Week | Mon | Tues | Wed | Thur | Fri | Sat | Sun | Total Miles |
|---|---|---|---|---|---|---|---|---|
| One | Rest | 2 miles | Rest | 2.5 miles | Rest | 3 miles | 2 easy miles | 9.5 miles |
| Two | Rest | 2 miles | Rest | 3 miles | CT or Rest | 4 miles | 2.5 easy miles | 11.5 miles |
| Three | Rest | 2.5 miles | 2 miles | 3 miles | CT or Rest | 5 miles | 2 easy miles | 14.5 miles |
| Four | Rest | 3 miles | Rest | 4 miles | CT or Rest | 6 miles | 3 easy miles | 16 miles |
| Five | Rest | 3 miles | 3 miles | 3 miles | CT or Rest | 7 miles | 3 easy miles | 19 miles |
| Six | Rest | 4 miles | 3 miles | 4 miles | CT or Rest | 8 miles | 3 easy miles | 22 miles |
| Seven | Rest | 4 miles | Rest | 4 miles | CT or Rest | 9 miles | 3 easy miles | 20 miles |
| Eight | Rest | 4 miles | 3 miles | 3 miles | CT or Rest | 10 miles | 3 easy miles | 23 miles |
| Nine | Rest | 5 miles | 3 miles | 4 miles | CT or Rest | 11 miles | Rest | 23 miles |
| Ten | 3 easy miles | 4 miles | Rest | 3 miles | CT or Rest | 12 miles | 3 easy miles | 25 miles |
| Eleven | Rest | 4 miles | Rest | 3 miles | CT or Rest | 5 miles | 2.5 easy miles | 14.5 miles |
| Twelve | Rest | 2 miles | 20 minutes | Rest | 20 minutes | Race Day! 13.1 miles | Rest | 15.1 miles + 40 minutes |
Click here to print an image-free version of the training program.
